Fitness
15 minutes to find 5 RM benchpress
Weighted Triceps Bench dips 4 x 5-8
Hollow rock 12-12-12
Rest 30-45 seconds between each set,
Performance
15 minutes to establish 5 RM Benchpress
Weighted Ring dips 5-5-3-3
Strict K2E 8-8-6-6
Rest 30-45 seconds between each set,
Sport
5 sets of complex
Increasing loads
12 Deadlifts
9 Hang Cleans
6 Push Jerk
60 seconds of DU
Rest 3 minutes
Record weight on the bar and # of DU
If you drop the bar = no rep
